Dietitian offers tips for eating healthy on a budget

Whole grain pasta is a great inexpensive staple, a dietitian said. Add in a few veggies  broccoli, spinach, canned tomatoes  and top with your favorite shredded cheese, reduced-fat variety.

Veronica Chufo, vchufo@dailypress.com | 247-4741

Eating healthier may have been one of your 2011 New Year's resolutions.

Recently, the Daily Press offered a live Web chat offering readers a chance to ask questions about how to eat healthier on a budget. Panelists included Jennifer Shea, registered dietitian for Farm Fresh supermarkets, and Bonnie Tazewell, a retired Virginia Tech extension agent specializing in foods, nutrition and health.

Q. What would you recommend as a quick, healthy, budget-friendly dinner option I could feed my 4-year-old and husband?

Shea. Whole grain pasta is a great inexpensive staple. Add in a few veggies that your husband and 4-year-old will love — broccoli, spinach, canned tomatoes — and top with your favorite shredded cheese, reduced-fat variety.

Also, chilis are easy to make and store for multiple dinners. Use a variety of low sodium canned beans, chili mix (I like McCormick) and lean ground beef. I also love to throw in some fresh or frozen spinach, carrots and onions.

Q. The Daily Press Savvy Shopper has a $50-a-week grocery budget goal. What staple items would you recommend for best nutrition punch, lowest cost?

Q. What are the best "seasonal" buys right now (with nothing around here in season outside of frozen and canned foods)?

Shea. Brussel sprouts (love them roasted!), parsnips, carrots, potatoes, sweet potatoes. Apples are still tasting great and there are lots of fresh fruit coming in from Chile. Frozen veggies and fruit are always a great option and inexpensive so as long as they don't have added sauces. Many times, they are just as nutritious as fresh because they're packed at the peak of freshness and flash frozen.

If you go canned, choose low-sodium options or rinse and drain the veggies or beans.

Q. Can you name five or so of the most powerful foods nutritionally that we should be eating more of?

Shea. Blueberries, walnuts, salmon, oatmeal, kale. The blueberries can be frozen, salmon can be canned, kale can be frozen. Oatmeal is a great breakfast or dessert — but also can be added to meatloaf, muffins, etc.

If there is one thing you're looking for as a must to include in your diet to lower bad levels of cholesterol, it is oatmeal — plain rolled oats — and then add your own toppings. I like bananas and walnuts.

Q. I know that fish contains omega-3 and should be included in your diet. Do you still get the same results if you take the omega-3 vitamin?

Shea. My recommendation is always to get as much of your nutrition from food versus supplements.